Tag: Alpha male

It’s deep-seated in our human nature that when stricken with failure, we pretend that victory wasn’t really worth it anyway.

Is this some lame way to save face in a world where we feel inadequate? Or a coping mechanism so that the hurt of defeat is more easily accepted and ignored?

The earliest public recognition of this inhibiting human characteristic was when depicted in a fable by Aesop some two and a half thousand years ago….

Driven by hunger, a fox tried to reach some grapes hanging high on a vine but was unable to, although he leaped with all his strength. As he went away, the fox remarked, “oh you aren’t even ripe yet, I don’t need any sour grapes.”

The average and the mediocre fucking love the easy get out that this common attribute provides, and it also helps them with the perfect excuse to never set any aspirations or goals outside of their comfort zones.

My guess is that in Aesop’s day, although significant enough to be portrayed in a Fable, it was nowhere near as prevalent as in the modern day.
Now we see this occurring in our lives all around us, often going unnoticed so it’s regularity…..

The ‘suit’ that misses his promotion but then claims he’s happier in his current role (even though he spends all day fucking moaning about it), because it’s ‘less responsibility’ …

The grossly overweight dude that gives up on his exercise program because he’s ‘comfortable’ in himself just how he is anyway…..

The girl that dreams of running her own business, but after an early setback decides that being employed and working for someone else’s dream is ‘the more secure option’…

It is one of the most damaging and limiting human traits of all when it comes to personal achievement. It locks the user in to a cycle of mediocrity that is almost impossible to escape from. It prevents us from facing up to the hurt of failure, the same hurt that makes us grow, makes us hungry and makes us want to grab life by the balls and do something fucking great. Something that will inspire others, rather than presenting them with another excuse to be just as shit.

Learn to recognize this attribute of the average. Awareness could prevent you falling in to the trap yourself!

Aims, goals, dreams, ambitions, aspirations, objectives…… However you want to describe them, these are the building blocks that collaborate to build the purposeful life. The mediocre would have you believe that ‘opportunity'(or in their case, a consistent lack of opportunity) is also also a major factor. But that’s another discussion.

But what is, possibly the main determining factor behind success with these building blocks?

Short-term pain, long-term gain.

Yes, this may be the cliched quote straight from the wall of a 1980’s Bodybuilding Gym or possibly some regurgitated business management spiel. This doesn’t mean it should be overlooked or explored however.

TrueSapien’s understand the value of applying this universal rule, be it through instinct or through habit.

Pay the price

TrueSapien’s know that to create the aforementioned building blocks, a price has to be paid and the price has to be paid UPFRONT. By repeatedly paying this price (the pain) TrueSapien’s achieve their goals and ambitions, in turn enriching their lives. If their aim is high enough they will reach their true and inherent potential as Homo Sapiens.

Suffer only for the good choices

So what’s the difference in the suffering of the TrueSapien compared to that endured by the average or mediocre? The average and mediocre will indeed suffer and they’ll certainly let everybody know of their plight too. They’ll complain bitterly about their suffering as though it’s through no fault of their own, blaming every man and his dog for it.

In contrast, TrueSapien’s will likely talk about their suffering with a positive pride and relish.

Why? Because TrueSapien’s suffer for the GOOD CHOICES they make, the choices that are required for them to achieve their goals aligned to their overall success.

The Mediocre suffer for the BAD CHOICES they make. the choices born out of laziness, ill-discipline and desire for short term gratification.

Spartan and other Obstacle Course Races (otherwise known as OCR) continue to grow in popularity and participation.

Spartan in particular has great appeal, encouraging participants not only to take part in an event but to adopt the ‘Spartan’ culture which has many similarities with the TrueSapien philosophy, so not surprisingly many TrueSapiens have gravitated toward them.

There are various race offerings to suit different fitness levels and experience.

TrueSapien Ben Comery provides a first hand account of his experience of a recent Spartan Race….

I was calm. I stood shoulder to shoulder with the best and I was calm. At the start line I was hurting, the Super the day before had left me bruised, sore and stinging. A few words from Karl the race director and then the count down…

“3” Calm concentration trying to keep my breathing even. “Hold back” I tell myself. “2” Hand on my watch, I breath out all the self doubt. “1” I AM A SPARTAN. The line surges forward and a few Athletes fly off the start line quickly hitting the first corner before I’m even settled. Lungs burning I calm myself, i settle in behind the more experienced racers as the pace starts to build. We hit the first obstacles (four foot hurdles and Over under throughs) and the pack starts to split. Some of the faster guys start to pull away but I’m not concerned, I up my pace to keep them in check. The pack comes back together as we progress through a long running section and then bunches at the top of a descent. I take my opportunity, dive through the nettles and drop down the hill like a stone. I hit the cargo net in 3rd but lose my footing as the net flails around me. Damn!

Back down the pack as we enter the barbed wire crawl but I attack again and regain several places. Another long running section gives me the chance to stretch my legs again and I quickly eat through the terrain. As I come out of the woods the farmer carries is next. I grit my teeth and power walk up the slopes and drop down the descents claiming another place in the process. I’m close to the front of the pack now, the leader enters the atlas stone ahead of me but both of us smash through it quickly and head straight in to the sand bag carry.

I pick the 2 sandbags up and push through the pain building in my legs. I climb the steepest hill and try to push but my breathing is laboured and my heart is beating out of my chest. Third place uses this and launches his attack, sailing past me while I struggle. We descend once again and I get rid of my sandbags and sprint to the hoist. I jump high and rip the weight into the air as fast as I can but 1st and 2nd have a slight lead already. Another punishing hill waits and all 3 of us have to dig deep. I push myself a long the next running section but the leaders are still increasing the lead. The z wall offers no problems but the plate drag feels heavy after yesterday’s beating.

I fly through the multirig and head for the tyre carry. AROO it screams in huge letters on the hill side, 1st and 2nd are over halfway through by the time I start but I dig deep and there lead doesn’t grow. Pain burning in my legs and sweat dripping in to my eyes I dig deep and find some more strength to finish the tyre carry strong. My friend is volunteering at the tyre carry and his shouts of encouragement pick me up and make the next hill feel easier. I hit a trail section and immediately start accelerating, I can no longer see 1st but 2nd is still in sight.

Dread starts to fill me, up ahead is the bucket carry that broke so many people the day before but I don’t let that slow me. I rush towards my doom, round the corner and the bucket carry has been removed. Yes!I look over my shoulder and 4th is no where to be seen. My head tells me to slow down and stupidly I listen, taking my time to ready myself before the rope climb. I ring the bell and drop quickly as 4th comes in to view. I smash through the monkey bars, mud bath and the slippery wall as quick as I can and charge in to the spear throw. 2nd place Jack is stuck in the burpee zone, he turns to watch my attempt. No pressure.

Aim. Breath. Release.

The spear sails beautifully through the air and gets lodged in to the hay bale. Jack finishes his burpees as I turn to leave. 15 yards separate us. I approach the Rope rig and Jack stops short and walks a few yards to the rig. I attack and we both enter the obstacle at the same time. I grab the rope keeping my feet high and my hips low, making my way around the inside bend my foot slips and I’m left hanging.

I grip as tight as I can and regain control, inching my way around I slip again but get a better grip and launch myself for the bell. I hit the ground running, 8 foot walls separate me from the finish line. My heart pounding in my head I race towards the wall and out of the corner of my eye I see Jack. We hit the wall in unison, I throw myself over and sprint for the next wall, my wife is screaming urging me on.

The wall looms over me and I jump. Willing myself over with ever increasing speed. I dig deep, ignoring the storm raging in my head. Lungs shrieking, legs bursting we leap, almost as one, across the fire and collapse on the floor. Much later in the day it is confirmed that I came 3rd and Jack second but we both know that doesn’t matter. The position is irrelevant,

Be better than you outwardly appear. Yes you read correctly. To non TrueSapiens this may seem odd advice, in a society where everyone around us seems to want to appear BETTER than they actually are.

People want to APPEAR more attractive, stronger, fitter, faster, richer, more successful. Desperate to prove themselves better than others. Social media unfortunately provides a convenient and accessible platform. It doesn’t matter whether they actually ARE any of the above, the shallowness and superficially biased society care more about what others think of them than what or who they actually are. This all results in inflated ego’s and a win at all costs mentality. It also results in a tendency and a temptation to take shortcuts in an attempt to desperately make rapid improvements.

TrueSapiens put their egos aside because they know inflated ego’s breed contempt and blockers to self improvement – ‘how can perfection be improved?’ Or ‘why should I improve when I am this good already?’ Seem to be the subliminal messages. TrueSapiens would rather BE better than they appear. TrueSapiens show humility and modesty in their achievements and speak of others fine performances and actions before their own. They accept praise and accolades with humility also.

There is no harm at all in showing how you’re challenging yourself. Be proud of how you’re challenging yourself but always do it with humility and WITHOUT ego. This is way more inspirational. This is TrueSapien.

James Hodgson is a Team GB Triathlete. This week he’s competing in the European Sprint Triathlon Championships in Dusseldorf.

He’s kindly shared with us one of his run element training sessions… Challenge yourself and give it a try!

Overview

This is a really good speed endurance session for 5K runners, whether you are competing in triathlons or pure running races. You need to be able to run for an hour or slightly more continuously and be physically able to work hard for the eight kilometres. However, if you are starting out or haven’t done a session like this before, don’t go diving into the eight reps. Start at three or four with extended rest periods and then build in the other reps before dropping the recovery time.

This is one of my ‘go to’ running sessions that I regularly perform to improve my triathlon running and to see where my running fitness is at. In most cases I perform it on grass to reduce the impact forces from the session and reduce the risk of injuries. It also means you normally end up running even faster when you transition over to tarmac as grass is naturally a slower surface, especially when it is damp (and often is here in the UK!).

Warm Up

WU – 10-15 minutes

Easy walking with full arm rotations, three/four reps of high knees, heel flicks, and hip abduction and adduction movements (opening and closing the gate exercises) for few minutes before building into an easy run. Build your effort gradually (through to heart rate zone 2 if you are using heart rate) and towards the end of 10-15 minutes of this easy aerobic running I like to put in 2-4 pickups or strides

Main Section

MS – 8 x 1 kilometre (variable rest period)

Depending on where my fitness is at and where in the season I am my target pace for the one kilometre reps will vary, as will my recovery period. In most cases I am looking to hold at or quicker than my 5K race pace with easy jogging for anywhere between a minute and three minutes. I also aim to keep the pace between reps as similar as possible, with a bit of allowance for a slight upswing in speed once everything is fully functioning and switched on to the work rate (usually rep 3-4 for me) and then aim to hold that for the rest of the workout

Cool Down

CD – 5-10 minutes

Gradually slow the pace down to a walk before stretching, using a foam roller if you have one and replenishing the fluids and calories you have used during the session.

Summary

Being physically and mentally fresh as well as having adequate energy stores (i.e. eating 2-3 hours beforehand) is really important, as is a good warm up to reduce the chance of injuries. As mentioned, I like to run this session on grass and run a pretty flat course with only gentle and very short undulations (in most cases it’s only a few meters per kilometre) so that there is less external influence on my pace. However, if your upcoming race is undulating, you can perform this session on terrain that simulates that, as well as getting in specific hill reps.

We hope you find this insight into a training session of a Triathlete useful. As outlined above this is a useful training session either for Sprint Triathlons, pure 5k running speed or could be beneficial for short course OCR events. Give it a go and let us know what you think!

Why is it that people everywhere are systematically wasting their potential, seemingly happy living their lives completely within their comfort zones, never experiencing what life has to offer outside of them?

Just because modern lifestyles are made physically more comfortable to due technological advances, is it acceptable not attempting to use our remarkable bodies to the limits they are capable of?Acceptance Of Mediocrity is Like An Epidemic

How many people do you know that settle for mediocrity or even less when it comes to their health, lifestyle or physical functionality? Maybe you can even count yourself in this category or can remember the time you could.

It’s easy to see just by looking around you, whether at work, in the street or whilst out eating or drinking that it is the majority. They have turned their backs on their natural physical traits and lazily resigned themselves to never physically challenging themselves.

Maybe it’s symptomatic of a culture that no longer encourages healthy competition and a society that is conditioned to taking the ‘easy’ option at every opportunity and looks for excuses for underachievement.

Surely many of the negative health and social issues that are prevalent today exist primarily because society on the whole is nowhere near active enough and lacks the inclination to be so.

Buck The Trend And Reject Mediocrity

Because it’s how the majority choose to live their lives DOESN’T MAKE IT RIGHT.

It’s can’t be right to allow your body to fester in inactivity or without regular challenge. If this were so the human body would react positively to such environments and it clearly does not. The human body reacts positively to being pushed, to being tested, to being CHALLENGED! Not to mention the numerous positive psychological benefits too.

TrueSapiens reject mediocrity by repeatedly challenging themselves, pushing and striving to be the best version of them self. TrueSapiens respect and celebrate their physical abilities and seek opportunities to challenge it’s boundaries.

This is the TRUE spirit of the SAPIEN. Reject mediocrity, challenge life and BE TRUESAPIEN.

How can you prepare better for a Spartan Race or other OCR event? These challenges require specific preparation if you’re going to get the most from it and perform at your best! TrueSapien’s very own Spartan Race Guru and recent Spartan Elite Sprint podium finisher Ben Comery gives some secrets to his success.

General Preparation – Hills, Carries and Burpees!

For me preparation starts weeks before the Race. Spartan is know for a few things. Hills, Carries and Burpees.
Let’s start with hills. Make these your friends, go out and find as many hills as you can. I try and make all my Easy Pace runs have over 100m of elevation gain and my long runs are always hilly.Carries will try and kill you. They are diverse and plentiful in a Spartan race. Tyres, logs, sandbags, stones and buckets. You can’t just lift weights in a gym and expect to succeed. Lifting a weight is very different to moving through rough terrain with a weight. As with everything, practice makes perfect so grab something heavy and go for a walk, you’ll thank me on race day.Burpees are an Integral part of Spartan. If you fail an obstacle you will be rewarded with 30 burpees. The good news is you can train these at home and they will help with a lot of obstacles on the day. They train your whole body and help with getting over the walls that are littered around the course. A great work out to try is Death By Burpees, Start a timer and complete 1 burpee per minute until you cannot complete the number of burpees within the minute i.e 1st minute 1 burpee, 2nd minute 2 burpees, 10th minute 10 burpees etc.

Two Weeks Out

I usually perform a race or time trial of a similar distance just to get a feel for fitness. Spartan Sprint use a 5km race, for a Super use a 10km. For the Beast I would move it out to 4 weeks out at Half Marathon distance. From this point I start dropping weekly mileage by 20%, keep the intensity high but just shorter.

Final Week

Drop mileage to 50%. Now is the time to rest, any training from this point will have little affect come race day. Use the time to practice your race pace and to really get a feel for how fast you want to go. I up my carbohydrates from this point aswell. 10g per lean kg of body mass is recommended but after a few days my hunger starts to disappear so I just make sure every meal has large amounts of carbohydrates in it. Hydrate. 1g of Carbohydrates can hold 4g of water! If you increase carbs but not water you will become dehydrated quickly and a 2% loss in hydration causes a 40% loss in performance.

Race day

Wake up early and eat. I usually eat a bowl of porridge and drink 500ml of water 3 hours before the Race. After this I usually sip electrolytes just to keep myself topped up. 10minutes before the Race I take caffeine (180MG of encapsulated caffeine) if you get anxiety before a race you should avoid this as caffeine increases nerves but if you can tolerate it caffeine is a great supplement.

So are you TrueSapien? What makes people stand out in life versus those that are happy to merely exist?

There is no exact definition as characteristics will vary from one person to another, depending on their individual beliefs, passions and preferences. For example, what sport or fitness activities appeal to you may be entirely different to another TrueSapien. You may have certain physical traits that lend themselves to certain activities over others. How you choose to challenge yourself may be entirely different to the next person.

Whatever the differences, the following points are universal and common across all TrueSapiens……

Do you consistently challenge your existing perceived limits,attempting to be the very best you can be?

Do you refuse to accept mediocrity?

Do you know your overriding purpose in life and your ‘Why’?

Are you an ‘encourager’ rather than a critic and do you admire others’ achievements rather than be envious of them?

Do you appreciate, respect and admire the world around you?

Do you place a higher value on your own functionality for purpose over simply looking good?

Do you take any ‘failures’ as setbacks and use them as a positive learning experience?

Being TrueSapien isn’t like becoming a member of a club, body or an organisation. There’s no joining fee or annual renewal. You’ll know from the points described above whether you are or not, or indeed whether being TrueSapien is something in which you believe.

Being TrueSapien is about the attitude you demonstrate as you challenge yourself in whatever way you choose, from OCR or Triathlon Events, Calisthenics or Strongman disciplines, Marathon Running or Crossfit.

Discover what makes runner and OCR Competitor Ben a TrueSapien. We’re following Ben’s training diary over the coming months to gain an insight into a TrueSapien’s daily training.

Read the first post in this series for a Background to Ben and the first week of his diary.

What follows is week 2 & 3 with Ben’s account of how he felt before, during and after and a description of the session.

15/1/17

Before: Ready

During: Cold and wet

After: Sore ankles

21km/13miles – 2 hours

Went exploring the NDW again. Lots of frozen mud to smash my ankles and ice to catch me out. GREAT fun !! Nice time on my feet with some new shoes

16/1/17

Before: Sore ankles

During: Fast!

After : ankles still sore

Easy miles to recover from sunday. New shoes feel fast even though they are heavier ! Ankles still sore fro the weekend

17/1/17 double

6am

Before: ankles better

During: good

After: ready for the day

6am run just to wake me up. 20minutes out and back. Freezing!!

7pm

Before: Still sore but getting better

During: Fast!!

After: sore ankles but feeling good

Same run as yesterday but 8s/km quicker! At the exact same HR!! Still easy km for the moment. Back to back quality sessions coming soon.

18/1/17

Rest day + “cheat” meal

19/1/17

Before: Sore ankles

During: Heavy legs

After: Sore

Quick 20minutes in the A.M longer run planned for P.M but work went side ways

20/1/17

Before: Sore ankles still

During: heavy legs for the first half, settled in after

After: Shocked!

8x 3minutes Hard (5km race pace) with 2minutes reco very jog. Pushing vo2 to the max and reintroduction to the pain cave a vitally important place if you want to be competitive! Felt tough but first Hard session usually is! Estimated vo2 is now 59! Even with sore ankles and heavy legs

Long slow run, 21km exploring the NDW struggled to keep the HR low due to the changes in elevation but averaged 146bpm (74%)

23/1/17

Decided to rest due to the ankle. It’s important not to make injuries worse when your body is telling you something is wrong .

24/1/17

Before: ankle feeling better

During: started to get sore towards the end

After: Sore but not as bad as before

25/1/17

Another rest day to try and get in front of this before it gets worse and i can’t run at all.

26/1/17

Rest.

27/1/17

Before: Tired but ready

During: Strong ! Until i lost my footing on a pothole!

After: Swollen and sore ankle!

1000m Intervals at 3:30 pace, could quite manage to maintain pace as i was feeling tired from work and a nasty head wind on the up hills killed me but hitting around 3:40/km. Everything was great until i lost my foot in a pot hole! NSAID and rest and hope for the best now !

28/1/17

Rest. Swelling gone down but still uncomfortable

We’ll have more from Ben’s diary in the coming weeks to see how he responds to his injury on the build up to his first race of the season!

Starting anything can be daunting and overwhelming and that’s certainly the case with adding new and alternative training concepts to your plan.

One of the most popular additions to many functional training programs is Kettlebell Training. The advantages of Kettlebell Training are widely recognised and much lauded. One of the standout attributes to this form of training being that outlay is relatively minimal and training can be performed almost anywhere …… but to get optimal results it’s vital to get the right equipment for YOU.

Jamie Lloyd offers this advice. Jamie is ‘The Total Body Breakthrough Expert’, an award winning health and fitness coach committed to helping people achieve what they had believed to be impossible.

Buying A Kettlebell

It used to be relatively easy to choose a Kettlebell as there were few companies selling them. Now they are widely available and you can even purchase them at your local supermarket! But they are not all the same….

As you begin with this form of training it’s possible to get great results from just one Bell. But which one? There are so many different shapes, weights and sizes to choose from.

Kettlebell Weight

Now I’m going to be very generic here with these recommendations. You yourself will know whether your natural strength is above or below average so adjust by a couple of kilo’s either way accordingly.

When starting out, this is what I recommend:

Women – 8kg (18lb) kettlebell

Men – 16kg (35lb) kettlebell

If you do have the available funds to allow the purchase of more than one Kettlebell this is what I’d recommend for the average male and female:

Women – 8kg, 10kg, 12kg

Men – 16kg, 18kg, 20kg

The Handle

The Finish

When you’re performing repetitive swing, clean and snatches with the kettlebell and it has a rough handle or seam running down it, it will be extremely irritating. So have a good look at the handle and ensure it is really smooth and even. It’s usually the cheaper ones that have a poor finish to the handle so beware, don’t just take a quick look, run your hands over it to ensure it is free from blemishes.

Handle Diameter

The diameter of the handle is really important, especially if you have large hands. Decent kettlebells have a handle diameter of at least 31-33mm going up to even 38mm for the heavier ones. Cheap kettlebells come in a variety of shapes and sizes. Some have rubber or really thin handles which make them almost impossible to hold during swings and very awkward during snatches. Also, avoid plastic kettlebells at all costs!

As mentioned earlier, most handle diameters increase in size as the weight increases. My personalfavourites however are competition kettlebells which have a uniform diameter of 33mm which is great for consistency as you progress. These can be a little more pricey though.

Summary

So there you have it. An honest opinion of the key factors involved when deciding which kettlebell or kettlebells to choose when starting kettlebell training. If you’re still unsure and in need of further advice seek out and speak to a professional. not somebody who has taken a weekend course but one who preferably competes in kettlebells. Or alternatively contact myself Jamie Lloyd.

Thank you to Jamie Lloyd for this article. Jamie is available for Personal Training, Nutrition Coaching, Sports Massage and Group Fitness Training.

Discover what makes runner and OCR competitor Ben a TrueSapien. We’ll be following his and others training and challenges this year and in the process gain an insight into what drives them and why being a TrueSapien and not just an average Sapien, is so rewarding.

What follows is a brief introduction to Ben and a week in his training….

Ben Comery, 27, has been running since July 2015. Having dabbled with weight lifting and cycling for a few years he discovered a love for running through obstacle course racing (or OCR), completing his first Spartan race in October 2015. He was quickly hooked!

“I race because I love pushing my limits and being outside my comfort zone. If somebody says i can’t do something I have to prove them wrong ! I love being outside and what better way to explore the country than on my own two feet.
My goals for 2017 are to compete at an Elite level at Spartan Race UK and to continue to push my limits in road and trail race”.

So here’s a brief summary of my running training for last week with how I felt before, during and after (always a great idea to note this I think for evaluation of sessions):

Day 1
Before: Tired
During: Sick from eating 40mins before run
After: Sore ankles
Recovery run- Easy 8km kept hr low to allow the body to recover from Sunday. Feeling very tired but got it done!

Day 3
Rest day! The most important day of the week! Helps me recover and keeps me sane.

Day 4
Recovery miles again just to keep the legs loose

Day 5
Took another recovery day after 2 tough cold days at work . 7km in the bank.

Day 6
1 mile Threshold Repeats. Aim for 86-88% HR with 1 minute rest after each repeat. Takes your body to it’s lactic limit and then holds it there for an uncomfortably long time. Builds mental strength and teaches your body to deal with huge amounts of lactic acid for long periods. The end goal is to take this threshold and use it as your Half marathon race pace so need to be able to maintain it for 90minutes.

We’ll regularly publish exerts from Ben’s running and OCR training and events as and when they arise!

Whatever the main objective, increasing your intake of fresh fruit and vegetables is arguably one of the biggest contributors to a healthier lifestyle. The excuse most people find for not incorporating more into their daily diet is usually around the matter of convenience.

If you’re planning your first OCR adventure or looking to improve your skills, Clinton Slater, a Reebok Spartan Race SGX coach and co-owner of Outdoor Physical Training, reveals some of his top training tips and techniques to get you race ready.

The Wall

Training tip: Defeating the Spartan walls is all about explosive power through the legs to firstly get you up onto the wall, then gain balance before using your upper body strength to pull your body weight up and over.

Work on your explosive leg power with squat jumps and use dips and pull ups to get you used to lifting your own bodyweight.

My best advice would be to get out there, to your local park or your back garden, to find something that resembles the walls. Practice jumping up and holding onto the top of the wall: this will build the arm strength you need to hold up your own bodyweight.

Best technique: Don’t hesitate! Run up to the wall in one movement and use momentum to lift you up as you jump and grab the top of the wall.Beware of your knees hitting the wall, it’s about timing.

Rotate your elbows forward as you’re jumping to the top, use the drive to lift your body up and over (taking a pause at the top to balance if you need).

The Monkey Bars

Training tip: The monkey bars are 70% back and shoulder strength, 20% biceps and 10% will power.

I always start training with some ‘hang time’ – just being able to hang and hold your own body weight. Once you have mastered this, move onto the back pull technique – using your back muscles (lats) to drive you from one bar to the next, rather than just relying on arms.

To do this don’t just hang with arms straight and locked, engage your back muscles to take most of the strain.

Best technique: Use the back pull to move across the bars: pull up first to the bar you’re on and the momentum generated from this move will drive you forwards to the next bar.

Once you have your rhythm you can either use the Orangutan-swing movement, or some people prefer to use their whole body to leap from one bar to another with both hands at the same time.

Always ensure you have a good grip on the one hand before releasing the other. Try to get into a rhythm and again, try not to hesitate too much as this will affect your momentum.

The Barbed Wire Crawl

Training tip: A great crawl comes down to technique. To train, get in your garden or down the park and simply practice crawling. The more you do, the quicker and fitter you’ll get.

Coordination is also key, as your alternate leg and arm should be driving forwards at the same time. Core work will play a big part in training for this so get familiar with the plank.

Best technique: Don’t stop.The arms should remain bent throughout and bring your driving knees all the way up to your waist as you push forwards. As you move forwards your hips will come up off the ground but keep them low to save energy and escape getting caught on the wire.

Clinton will be back soon with advice on tackling three other common OCR obstacles!

Well, it’s June 8th so 1 week to go until the end of my Gauntlet Pull Up challenge. I set a 6 week timescale as I considered this short enough to be challenging yet long enough to make the required progress. However, I think I may have underestimated the challenge…

I have encountered a couple of setbacks. Firstly the pull up bar I ordered was unsuitable so I have been limited to simulating the pull up using my TRX cables. Not great but I don’t think this has hindered me too much. The only limitation it has is that I’m not able to perform the exact form of the pull up with my entire bodyweight. I figured though that it’s muscular endurance that I’m seeking rather than strength with this challenge as I’m already capable of lifting my bodyweight as demonstrated when setting my baseline for the challenge.

The major difficulty I found was fitting in the training without effecting my triathlon and martial arts training. As those were my priority and I viewed the challenge as secondary, if I was in a situation whereby I had to choose between my triathlon swimming training or my pull up training (pull up training would adversely effect my swim performance) I chose the swimming. This is what I must change if I’m going to succeed at this or future challenges. I mentioned in my initial post on this challenge the importance of accepting challenges that align with current objectives and beliefs. I initially believed that this challenge would help my swimming and martial arts with the increased muscular endurance it would bring. I should have stuck to my original belief rather than worried it would have detrimental effects in terms of fatigue. Either that or given myself a longer period to achieve the challenge so I could have fitted training in to my current regime more easily without the worry of fatigue.

So the Gauntlet has been thrown down from a fellow TrueSapien. My challenge is to complete 20 consecutive pull ups. Considering I have only ever really been able to max out at 10-12 per set at this exercise means that it is a considerable challenge, effectively doubling my current capability, one that will require pushing myself in order to achieve. This is an excellent challenge for me as functional bodyweight exercises and calisthenics align to my main interests of martial arts and triathlon.

As with most exercise or fitness related challenges the first step is to set the baseline and see how many I can currently achieve. This is effectively a specific fitness test which can then be repeated to determine improvement and ultimately success.

Next stage is to set a timescale that’s both realistic but not too lengthy. I decided on 6 weeks, commencing on May 4th which gives me a deadline of June 15th.

Next is to determine the best way to increase my muscular endurance to achieve the required reps. As pull ups are an exercise I can currently do its not necessary to progress to that exercise from easier variations such as assisted pull ups or suspended pull ups. If I were unable to complete pull ups then there is a wealth of information out there on progression exercises. My plan of attack will be to repeat my max number of reps every day. By Max I mean stopping short (1 rep) of failure as this may take too long to recover from than the 24 hrs. I will perform 3 sets of my max with a 2 min rest period between sets.

So how do we do with New Years Resolutions? Not so well it seems. Although that shouldn’t be too much of a shock to you as you’ve more than likely witnessed failure first hand. Statistics show about 8% are successful and most fail before January is through.

Why is this important?

Well, in the top 5 most popular New Years Resolutions are losing weight, living life to the fullest and staying fit and healthy so it stands to reason there are a lot of people out there that are living their lives feeling overweight, feel unhappy with how they live or consider themselves unfit.So if these are that important to us why do so many people fail?

Simple. The main reason is this. The goal that is set is too vague and/or too ambitious.
Targets (resolutions) need to be specific and measurable with timescales. ‘This year’ isn’t enough as it’s far too easy to start ‘tomorrow’ or ‘Monday’ as a year makes us feel we have plenty of time to recover a poor start.
The other reason is we focus too heavily on the big picture. While it’s great to visualize how you want to be or feel once you’ve reached your objective, goals are more easily achieved if they are as simple as possible.

Choose smaller ‘bite sized’ objectives that when repeatedly achieved will result in achieving the overall goal.

For example, rather than your resolution being ‘I want to lose weight’ first be specific about how much would be realistic over the year. Then break this down into 2 monthly periods so you have clear targets. Then it’s time to break your goal down by asking if you can simplify the goal. Rather than focusing on ‘losing weight’ ask if you can simplify. Maybe reducing ‘fast food’ from your diet would be a start? Or taking the stairs everyday at the shopping centre or place of work. Once you’ve achieved the mini goal, introduce something else.You’ll soon be on the way to achieving your overriding resolution! Make 2016 the year you make a better you and live a ‘life less ordinary!’

The average man takes 6 minutes longer to get ready to go out than the average woman….! Tell me this just isn’t true!

Modern men are in a bad state. They have a confused identity brought about initially by the rise of feminism and later by advertising campaigns of cosmetic and healthcare products, hell-bent on de-masculinising the male of the species for their own gain.

They diet, moisturise, self- tan, follow celebrity news and gossip and shave their chests for aesthetics!

Next we’ll be sitting down to pee. It’s time to stand up, be a man, leave the seat down and completely miss your aim! (Metaphorically).